Frank Zane was a bodybuilder of the era also he is an author of many books and provides DVDs for the coaching and training or experience programs.

Frank Zane workout routine and fitness regime keeps him in shape at the age of 75.

He won Mr. Olympia from 1976-1983 beating Arnold, another bodybuilder, and former Mr. Olympia. Furthermore, he is a 3x Mr. Olympia. 

Frank Zane workout routine and fitness regime!Frank Zane workout routine

Of all the famous bodybuilders, Frank Zane has the most natural look.

He has a refined physique that can only be developed with thoughtful training. It included regular stretching and ample rest for muscles to grow.

Frank Zane workout routine shows how he thoughtfully worked out.

Frank Zane workout was split into three parts:

  • Push Day
  • Pull Day and,
  •  Legs

Examples of Frank Zane Push Exercises are:

  • Dips
  • Skull Crushers
  • Bench Press
  • French Press
  • Shoulder Press
  • Push Ups

Pull Exercise of Frank Zane Examples are:

  • Bicep Curl
  • Wrist Curls
  • Deadlift
  • Pull up/ Chin up
  • Lateral Raises
  • Rows

Frank Zane trained himself for almost 3 out of 5 days.

His routine was probably like this:

Frank Zane workout routine

Frank Zane workout routine

Monday-Pull day

Tuesday-Off

Wednesday-Legs

Friday-Push day

Saturday-Pull Day

Sunday -Off

 

Frank Zane workout routine and fitness regime!

It’s better to perform squats with a fresh back. So he used to take intervals before starting again.

The rest days provided enough time for muscles to recover and grow without being “overstrained”.

Frank always followed a sequence of his sessions.

The pull workout of Frank Zane targets the backbiceps, also forearms and abs.

Day One :

  • T-bar Rows( 3 sets of 10 reps.)
  • Alternate Dumbbell Curls (3 set of 8-10 reps for each arm)
  • Seated Barbell Wrist Curls for 20 reps for the same
  • Incline Dumbell Curls (3 sets of 12, 10, 8 on a 45-degree angle)
  • Deadlift (6 sets with wide grip)
  • Dumbbell Concentration Curl (3 set of 8-10 reps for each arm.)
  • One Arm Dumbbell Rows (3 sets of 10 reps.)
  • Barbell Reverse Curls (12 reps for the forearm exercise)
  • Front Pull Down (3 sets of 10 reps)

Day Two: Leg Day

  • Leg Curls (3 sets x 12, 11, 10 reps)
  • .Seated Calf Raise (150×5, 120×5, 100×5, 90×5). 
  • Standing Calf Raise (3 sets of 15-20 reps)
  • Leg Press (3 sets x 15, 12, 10 reps)
  • Donkey Calf Raise (4 sets of 20-25 reps)
  • Barbell Back Squats (6 sets x 15, 12, 11, 10, 9, 8).
  • Leg Extensions (3 sets x  12, 10, 8 reps).

Frank Zane workout routine and fitness regime!Frank Zane workout routine

Day Three: Chest, Tricep in addition to Shoulders and Abs

For Chest:

  • Dumbbell Pullover (3 sets x  12, 10, and 8 reps)
  • Incline Dumbbell Presses  (Start at 70-degrees 4 sets total – 10 reps, then drop angle for 8 reps, drop angle for 6 reps, drop angle for 4-6 reps.)
  • Decline Dumbbell Fly (Negative 10-degree bench for 12, 10, 8, reps) 
  • Barbell Bench Press (6 sets x 12, 10, 8, 6, 4, 2 reps)

For Triceps:

  • V-grip Press Down (3 sets – 12, 10, 8 reps).
  • One Arm Overhead Extension (3 sets 12, 10, 8 reps.)
  • Bent Over Dumbbell Lateral Raise (3 sets of 15, 12, 10 reps.)

For shoulder:

  • Side Cable Raise (3 sets of 12, 10, 8 reps.)

 For Abs Training:

  • Sets of 25 two-arm overhead cable crunches
  • 100 seated twists
  • Hanging Knee-ups 4 sets of 25  superset 
  • 100 more seated twists

Frank Zane workout routine and fitness regime!

Frank Zane Workout routine and fitness regime also included cardio exercise. In his cardio exercise, he would ride or run on a stationary bike for almost 15-20 minutes.